Category: Challenge groups

2017. It’s just a few days away. If you’re like most people, you went a little overboard on holiday foods and now you’re making plans to get in shape and clean up your nutrition in the new year. I’m also excited about a new opportunity in 2017. The chance to start fresh. To reinvent myself. To get back to eating healthy at least 80% of the time.

“Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice and Sweat. How will you pay for your goals?” ~Usain Bolt

I used to have “get in shape” on my resolution list. But what does that mean? And more importantly, what does that mean TO YOU? Whatever stage in your life, you probably want to be the best that you can be. Maybe that’s more flexibility. Maybe it’s a bikini body. Maybe it’s increased strength because we lose muscle mass as we age. Regardless of your resolutions, it will only be a dream if you don’t have a plan.

I’m super-excited about the new Beachbody On Demand challenge pack. If you follow me, you know that I don’t miss a day of Shakeology (I’m writing a separate post about that but I love the immune boosting benefits of the mushrooms that are in it, the pro and prebiotics, enough vitamins to replace a multivitamin, the way it fills me up – it’s awesome and I’m not just saying that). The challenge pack includes Shakeology (yeah!) and (Ta-Da!) all of the great fitness programs that Beachbody offers. I’ve gotten compliments on the fact that I don’t look over 40 (maybe they’re just being nice, ha ha!) but I honestly believe it has to do with the good nutrition that I put IN my body, not what I put on it. I don’t spend money on makeup creams or miracle wrinkle cures but I DO spend it on good nutrition. So, if you got some Christmas $$ from Santa, now is a great time to try out BB On Demand.

I’ve tried most of the programs. Ask me about them. I’m currently doing Core de Force.Other programs range from Piyo and Yoga Booty Ballet, to more medium challenge programs like Turbo Jam and 21 Day Fix, to P90X and Insanity and 21 Day Fix Extreme!

These programs are important to me because I’m 43 and it’s my goal to stay healthy. I don’t need to be in bikini shape (obviously – ha!) but I do want to maintain my strength and flexibility as I age. I want to keep my heart strong. I saw my mother pass away at a young age (only 66) and I want to stay as healthy as I can.

I took part in the Health Bet challenge earlier this year. It helped me be the most consistent that I had been in my workouts in a long time. The program was a little bit of competitive fun and helped me get my 3+ workouts in per week and 5+ days of Shakeology a week. So, what’s the big deal about the bet? Not only will the accountability and support help you meet your fitness goals, but you can also win part of the $3 million dollar pot! I also really enjoyed being able to log my information into an app rather than a facebook page.

a new start in 2017

If your 2017 resolutions have anything to do with getting healthy, I think this is a great way to do it. I know that personally, the comraderie of the group keeps me going. It really does. I hope you join us:)

What do i have to do?

You only need ME as your coach and a challenge pack (a fitness program bundled with Shakeology). There are some great deals on these programs RIGHT NOW. I am doing the Core de Force program but message me on facebook so I can help you find the best program for you. FLASH SALE: Everyone who signs up for the Team Beachbody Health Bet with me BEFORE 12/20 will also get a free Portion Fix container system.

I’m a week in to CORE DE FORCE. My favorite part about these workouts is that the core work is disguised in cardio – if you know me, you know that I despise isolated core work!

The base program includes 4 MMA-style workouts, 2 bodyweight workouts, 2 core workouts, 1 active recovery workout, 1 quick (a sweet 5 minutes) before-bed stretch routine, a quick-start guide, a 30-day calendar, and an eating plan. If you order soon, you will be able to join our Healthy Holidays accountability group, just message me. It’s an opportunity to help stay on track during the holidays. You don’t have to be perfect, and I certainly enjoy my sweets, but it’s just one way to make it through without gaining too many holiday pounds and it’s that much easier to deal with those New Year’s resolutions.

Is this program for me?

Some common questions about the program:

What is Core de Force?

A 30 day program consisting of

Boxing, Kickboxing, and Muay Thai combinations that engage your core from every angle

Bodyweight training that sculpts overall definition

Explosive cardio intervals to max your calorie burn

I don’t have the greatest knees – is this program high impact?

I would consider it mainly low impact. There’s always a modifier too. I don’t have very good knees but I’ve had no problems with this program.

Is this program realistic for beginners?

The cool thing about this program is that I can modify to suit me. If I’m having an off day, I can follow the modifier. If I have lots of energy, I can just put more punch in my punches!

What are the workouts like?

Fun but challenging, but not too challenging! Just enough for me to enjoy early morning workouts and not worry about not being warmed up or my balance being off. I think these will be really versatile. Even when I’m finished with the 30 day program, a hybrid program is included. My plan is to continue for another 30 days using the deluxe workouts and incorporate some of The Master’s Hammer and Chisel workouts.

As much as I love exercising, it’s honestly hard for me to stick to a program on my own. That’s why I enjoy “Challenge groups” so much. When you order a challenge pack, you receive the program, Shakeology and the support of the group. What’s the big deal about this Shakeology? Honestly, for me, it keeps me consistent. No matter what, I start my day with Shakeology super foods, I add a cup of berries and a handful of greens and it sets the tone for my day. For this program to work for you, you need to show up and IT WILL WORK!

The Workouts

MMA Shred
Kick things up a notch with Muay Thai-inspired elbows and kicks for a head-to-toe shred that helps lean you out fast. I love how you can make this more of a calorie burn by adding more oomph to the moves! 🙂
(9 rounds – 37 mins)

MMA Power
Using explosive and defensive-style movements, this fast-paced cardio-conditioning workout will help you carve a tight, lean body.
(12 rounds – 47 mins)

MMA Plyo
What happens when you combine Boxing, Muay Thai, and plyometrics into one workout? You get a total-body shred designed to knock out hundreds of calories and spike your fat burn into overdrive.
(12 rounds – 47 mins)

Power Sculpt
A total-body burner designed to sculpt lean muscle and build next-level endurance with explosive power and interval training.
(9 rounds – 37 mins)

Dynamic Strength
Low on impact but high on intensity, this no-equipment, bodyweight throwdown is designed to help carve impressive definition. This will definitely lean out your arms.
(12 rounds – 47 mins)

Active Recovery
Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness.
(21 mins)

CORE DE FORCE Relief
Don’t let soreness stand between you and staying consistent with your workouts. Do this quick 5-minute stretch before bed to help relieve tight and tired muscles—and keep you at the top of your game. – This is a little gem of a stretch. At 5 minutes, it’s perfect. Plus, the trainers do the workout in their jammies. (5 mins)

Free 5 day challenge

Have you gotten busy and had a gap in your exercise routine? Summer walks have ended, fall events have started and if you’re like me, you got busy and put exercise on the backburner. The most important in re-establishing that habit is simply being consistent. Even if you exercise everyday for a few weeks, and then drop down to a few days a week, and then drop to once a week you won’t get results! I’ve been reading that it’s better to be consistent with even 3 days a week, and really be consistent – than going hard-core one week and dropping off entirely the next. If you need help with consistency, I have a new group starting on Monday. It’s a free challenge group on how to SNEAK EXERCISE in throughout your day. To build this consistency, I’m committing to 5 or 10 minutes a day to re-establish my habit. ARE YOU IN?? Like my facebook page and message me so I can add you to the group!

Back to School and back to your goals

It’s that time of year. Back-to-school season. And this is the perfect time to take a look at your New Year’s Resolutions and evaluate what worked and what didn’t. Now is the time to reset your habits so that you’re on a good path going into the holiday season (Halloween, Thanksgiving, Christmas).

Resolution Reset

Think about what goals you would like to accomplish this year. What are some resolutions that you made back in January that you want to re-commit to? I completed the 21 Day Fix extreme program and I want to complete it again.

Country Heat Eating Plan

Yippee – yay! SO EXCITED for the Country Heat Eating Plan and Program! Workouts start tomorrow! P.S. It’s not too late to join a challenge group! I’ll review the workouts as well, but today I am setting the foundation for the rest of the week and planning my meals.

Who can resist the clever placement of the pizza slice?? Love it!

Country Heat details

The first exciting thing I found in the eating plan booklet is the concept of “You Pick One” – OK, so I have to confess this reminds me of Pick-a-Path books from middle school and I loved them. Anyway, the concept is: Pick One! Review the container list (in your booklet and listed below) and pick one. Just remember to follow your calorie bracket.

Calorie brackets: No surprises here but send me a message if you’d like more info.

1200-1499

1500-1799

1800-2099

2100-2300

The Containers – If you’ve done the 21 Day Fix, you’re familiar with the containers. They’ve been redesigned and now have a little indentation in the cover so they’re easier to get on and off.

TIP! Aim for 3 balanced meals and 2 snacks – about 2-3 hours apart.

The Containers

REDS – Protein

Note: This is my modified list, but not a comprehensive one.

Eggs, 2 large

Boneless, skinless chicken breast (or turkey)

Fish, cooked & flaked

1 scoop of Shakeology

Red meat, extra-lean, cooked & chopped

Tofu

Pork tenderloin

Tuna (canned in light water & drained)

Ham or turkey slices (minimally processed & low sodium is ideal)

Cottage cheese

Veggie burger (1 patty)

GREENS – Vegetables

Spinach, cooked or raw (perfect because I add spinach to my shakeology every day)

Winter squash, cubed (I don’t know why I was expecting to see this in the yellow containers but glad to see it here!)

String beans – the time of year where they’re fresh from gardens & Farmer’s Markets

Carrots – 10 med baby carrots

Peppers, sliced – these are a great snack to take to work

Eggplant (1/2 of a medium) – WHAT? If you have any good eggplant recipes, PLEASE SHARE! The only way I know how to cook eggplant is to fry it… 🙂

Cucumbers – another great veggie to take advantage of this time of year

Celery

Lettuce

Mushrooms

Chopped onions

Purples – Fruits

If you have a sweet tooth like me, you might find that it’s easier to eat more fruit than veggies. Just try to get all your veggies in before you grab another fruit. However, if you do – berries are at the top of the list because they’re so good for you. Reach for them!

Salsa (bottled, but fresh homemade or pico de gallo count as a green!)

Yellows – Carbs

Yellows can be a toughie for some of us. Especially if you have a stressful day at work and want to mindlessly munch. But ask yourself, is it really worth it?

8 small crackers

Corn on the cob – 1 ear. BEST TIME of the YEAR for FRESH sweet corn!

Oatmeal (cooked)

Bread (whole grain, 1 slice) – To me, this is an important substitution. When I make spaghetti and my husband is having garlic bread with lots of cheese, I can easily make toast and sprinkle garlic powder on it for a healthier alternative.

Pasta (whole grain)

Peas

Rice

Potato

Sweet potato (This is the top-of-list option for having lots of nutrients.)

Quinoa – I love to make a large batch of quinoa and freeze it. That way it’s easy to toss on a salad and pack in my work-lunch.

Blues – Healthy Fats

Oh, I love the blues! Once you start using the blue containers, you’ll realize how much a little container of flavor can truly accent a simple meal.

If you’re like me, you want to eat healthy and yet you want to stay on budget. It’s important to plan ahead and not waste food. I put the meal plan together based on items I’ve purchased at ALDI. A new ALDI store recently opened where I live and I was surprised to find such a great variety of produce and slash my grocery bill at the same time.

21 Day Fix Meal Plan – Shopping at ALDI

The meal plan and grocery list are based on the 21 Day Fix Meal plan and use the 1,500-1,799 calorie bracket as a guideline. A few key things about the meal plan:

You can easily adjust for a different calorie bracket by adding or subtracting containers.

You can easily adapt this menu plan for a family. I plan on buying extra of all of the dinner items and that works out well to serve more than one person.

I’ve incorporated leftovers in most lunches. I hate to see good, healthy food go to waste so I will be bringing leftovers to work.

If you happen to find a really good deal on berries, they’re easy to freeze. Read Freezing Summer Berries. This is also a great tip if you find some great berries at a Farmer’s Market. Our raspberry patch is starting to produce, so I will be freezing our raspberries.

To really succeed, I recommend the 21 Day Fix workouts. They’re also on special in July. Message me for info or use these links:)If you’re interested in the 21 Day Fix program, please fill out my contact form or use this link.

Badass Bootcamp Challenge Group

It’s time to stop doubting your greatness and started living an awesome life! For 30 days, we will be committing to clean eating, exercise and personal development.

The inspiration and focus of the group is You are a Badass by Jen Sincero. Assignments in this group will be based on that book. If you’re interested in participating in the 30-Day Challenge with me, please fill out this application so I can learn more about you if I have not yet worked with you and see which program is right for you if you’re not sure. Space is limited so I can give each challenger personalized attention. A program and Shakeology is required.

COMING SOON – MIRACLE MORNING Challenge Group

I am personally very excited about this challegne group. Since I made the commitment to make my morning valuable and commit to waking up and exercising at 5AM, it has made all the difference in my fitness and my outlook. No more letting other tasks get in the way – I’m learning to get in and get my Insanity workout DONE! Join me!

Success on the 21 Day Fix

The 21 Day Fix is a great way to learn proper portion sizes and what you should be eating. I remember in high school when it was the Basic Four Food Groups. I would eat almost an entire loaf of bread in one day because I thought that was good for me. Crazy, right? Now I know better:) And even though I know better, I still need help getting the right portions. Just this weekend, I visited my grandmother in the hospital and it was really difficult eating healthy but I always have the portion-control containers in my mind, so that helps. Green = vegetables. Okay, I can get vegetable soup in the hospital cafeteria. Purple = fruit, that means I can get a serving of fresh-cut fruit. Yellow = quinoa and in the 21 day fix, I learned that quinoa is a healthier choice than white rice. I am a firm believer in progress, not perfection. I hope the tips below will help you on your journey:) Please send me a message if they do!

A beachbody challenge pack is your first step towards health and nutrition success. This is how I was first introduced to the beachbody workouts and shakeology and a year and a half later, I’m still hooked! Plus, I lost 5 lbs when I started and it has stayed off, even periods of time where I didn’t work out but kept drinking Shakeology.

A challenge pack includes:

Your first 30 days of the superfood meal replacement Shakeology

Workout program such as 21 Day Fix, the Master’s Hammer and Chisel, p90X, Insanity, Turbofire, Chalean Extreme, the new Hard Corps program – lots of options to find one that is perfect for you. Just send me a note if you have questions.

One thing to know is that ordering through a coach, like me:) will usually mean you’re getting one additional free DVD. For instance, with the new Master’s Hammer and Chisel program, when ordering through a coach you get an additional cardio DVD free.

Most of the programs are available as streaming as well as the DVDs. So, once you order, you don’t have to wait for the DVDs to arrive in the mail but you can start right away via streaming – BeachBody On Demand.

Send me a message if you’re curious about joining a group or wondering which fitness program might work best for you! Be sure to make me your coach when you use the links below so that you can join the group!

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Learn about me

Hi - I'm Kia! My journey into health and fitness started naturally. I grew up on a farm, so was used to always being active. I loved helping my dad out in the field or in the barn with the animals. My grandmother had a large garden, so we always ate healthy foods. As I moved away and went to college, I started eating poorly with more convenience foods and fewer whole foods. Now, I'm in my 40s - I stay active with workout programs such as the 21 Day Fix and I eat a healthy diet, with a daily superfood shake(ology) and feel like I am in great shape for my age. My husband and I again live out in the country and keep busy with our animals and garden. It keeps us young! This is more and more important to me as I see family members who I love dearly, lose their independence and mobility as they age. I realize that it's up to me to do everything that I can to lay the foundation for my own independence and mobility as I reach that age. I hope you join me on this journey!